A Nutritional Approach to Lowering Inflammation in the Body
- Stefanie Smit
- Jul 3
- 6 min read
Healing Foods Collective: Part II
“Inflammation is in the background of every single major illness” - Julie Daniluk
Inflammation is an important, regularly occurring response within our bodies. Picture a sore throat when you have a cold or a swollen ankle after twisting it; these are simple examples of acute inflammatory responses. It’s the body's biological reaction designed as a natural defense mechanism to protect us from harm, and to alert the body to conduct repair in a particular area. In this way we are fearfully and wonderfully made by our Creator.
When inflammation goes from acute to chronic, it can suddenly become harmful rather than beneficial. The protector can turn into saboteur. Long-term, systemic inflammation is a root contributor to a wide range of chronic illnesses including autoimmune conditions, arthritis, digestive disorders, heart disease, and many of the challenges our community faces stem from a root issue few are truly addressing: chronic, unresolved inflammation. This isn’t just a symptom but it’s a signal that the body is stuck in a state of defense rather than repair. When inflammation becomes persistent, it compromises everything from cellular communication to detoxification and hormonal balance, making us far more susceptible to long-standing illness and significantly less resilient when trying to recover. I know this intimately as I battled complex chronic illness for years. One of the most pivotal pieces of my healing journey was realizing that inflammation wasn’t just “a side effect,” but a driving force behind my symptoms. Understanding how it was affecting my body gave me insight but knowing how to support and regulate it gave me power. And that changed everything.
Chronic inflammation fundamentally alters the body’s internal environment. It disrupts the terrain that cells rely on to communicate, detoxify, and regenerate. Mitochondrial efficiency declines, leading to reduced cellular energy production. Drainage pathways become burdened, making it more difficult to eliminate toxins and metabolic waste. The integrity of the gut barrier and blood-brain barrier can begin to break down, increasing sensitivity to foods, chemicals, and internal stressors. Over time, this state of low-grade immune activation keeps the body locked in a cycle of dysfunction where healing is delayed, resilience is depleted, and the line between protection and self-sabotage becomes increasingly blurred.
Hey You--Drop Those French Fries!
Fortunately, lifestyle has a major impact on the levels of inflammation in our bodies. This includes areas like sleep, mindset, exercise, living environments, and nutrition. Food is one of the greatest choices we have that either fuels or cools the fires of inflammation. The standard American diet is riddled with inflammatory oils, grain fed meats, unhealthy fats, and a lack of fruits and vegetables. You can make conscious decisions to add a little more love and anti-inflammatory-goodness into your diet starting right now.
Starting Simple: Let’s Head on Into Spice Town
Sometimes the reason we don’t eat certain foods is because we don’t like the taste. I can empathize with this, especially as so many of us have to give up the yummy and still end up with a sad tummy. If this is one of the only barriers holding you back, there’s a couple things you can do:
Try cooking things in a different way. Altering the cooking method can mean a completely different way of experiencing a food.
I mean, does anyone actually like steamed broccoli? Let’s start a movement to ban steamed broccoli. Who’s with me?! Get those veggies in the oven or pan, add some healthy oil (such as olive oil), and spice them up. Who says veggies can’t be fun?
Spice it up! A little flavor can change everything. If you have food sensitivities or a restrictive diet, there’s so many items you cannot eat. Adding flavor to what we can eat and understanding variations is a way to restore joy to mealtime (and trust me, you can find some real joy in it).
Here are some amazing herbs and spices that are anti-inflammatory. Keep in mind that some can be bothersome to those of you who have challenges with histamine, MCAS, food sensitivities, etc:
Cloves
Reduces inflammation as well as the body’s inflammatory response (Try in your tea or coffee, smoothies, broths, and recipes in your slow cooker)
Mustard Seeds
Help relieve muscle cramps on the spot.
Contains turmeric, electrolytes, and acetic acid which can all benefit muscle cramps and inflammation (Great with chicken dishes, salad dressings, and your fancy avocado toast)
Garlic
A potent anti-inflammatory that you can add to nearly anything. Be sure to let it sit for at least 15 minutes after chopping to release an important compound called allicin.
Cinnamon (reduces pain and swelling in the body)
Black Pepper (helps amplify the effect of other anti-inflammatory substances)
Cayenne Pepper (its capsaicin reduces production of inflammatory molecules)
Saffron (modulates immune & inflammatory responses in the body)
Ginger (can systemically lower inflammation)
Turmeric
Learn how to make Turmeric Ginger Shots to calm inflammation and boost immunity at the same time!
Oregano, Parsley, Basil, Rosemary, & Thyme
If you’re not as familiar with your green herbs (spices), try:
Oregano in your rice as well as in sauces and salads,
Parsley mixed into your red meats (like meatballs and burgers) and soups/stews
Basil with your tomato based dishes, on Mediterranean chicken, and in your scrambled eggs
Rosemary with any type of chicken and carrots
Thyme with broccoli, broccolini, or potatoes
To inspire your wellness journey here are a few recipes to can use to kick-start your journey! Here’s a wonderful recipe to try that allows you to incorporate some of the flavors above with some other anti-inflammatory packed (WC) flavors and foods (*gluten free):
Moroccan-Style Vegan Collard Green Wraps
Here’s a wonderful recipe to try that allows you to incorporate some of the flavors above with some other anti-inflammatory packed (WC) flavors and foods (*gluten free):
Ingredients
½ medium eggplant, cubed (about 8-9 oz)
¾ cup millet 150 g, dry (or other grain of your choosing)
4 collard leaves washed and dried (*Can be blanched before to ease digestion)
1 cup red cabbage 70 g, thinly sliced
1 carrot thinly sliced
2 radishes thinly sliced
Hummus
½ tsp smoked paprika
½ tsp thyme dry
salt and pepper to taste
Toothpicks to hold wraps together
(*Add any other veggies of your choosing)
Orange Mustard Sauce
2 tbsp mustard
6 tbsp yogurt (soy, Greek, coconut, or other)
2 tbsp orange juice
2 tbsp fresh chives 6 g, finely chopped
1 tsp orange zest optional
Instructions
Preheat your oven to 400°F/200°C and line a baking sheet with parchment paper.
Toss the eggplant with smoked paprika, dried thyme, salt and pepper, then arrange the cubes in a single layer on your prepared baking sheet. Roast for 25-30 minutes until everything is tender and crispy around the edges.
While the eggplant is roasting, cook millet/your grains according to package directions. Set aside.
In a small bowl or glass jar, whisk together all ingredients for the orange mustard sauce with a pinch of salt and pepper. Adjust to taste preferences.
Once all the components are ready, fill the middle of each collard leaf:
with a dollop of millet, a spoonful of roasted eggplant, a little cabbage, carrots, radishes & hummus. Finish with the orange mustard sauce.
Fold the leaves like you would a burrito:
fold the back side to the middle first,
then grab the right side and fold it over towards the middle,
then fold the left towards the middle (the back, right, and left should all be overlapping on your middle ingredients!), and finally roll forward slowly while holding the right and left sides together until the wrap is “wrapped.”
Cut in half & enjoy!
Original Source: https://nutriciously.com/collard-green-wraps, Recipe Author: Alena Schowalter (adapted)
Please Sir, May I have Some More?
Food can be the very medicine that reverses an inflamed body and gives us the chance to slowly come back to a state of wellness. Through mindful nutrition and conscious decision making with our food, we have the power to calm the body’s internal environment, support healing, and build a foundation for long-term wellness. Foundational health is a core component of what I support my clients with as a bioenergetic practitioner. I provide bioenergetic scans along with comprehensive sessions which allow us to see exactly what your body needs at a given time, including the most supportive foods and nutrients.
If you’re tired of the guesswork and want a clearer understanding of your health, you can book a bioenergetic scan today and step into a state of clarity and confidence with your health. Sign Up Now!
Stefanie Smit is a Bioenergetic Root Cause Practitioner & Health Coach. She guides individuals through the challenges of chronic illness to help them find clarity in the WHY behind their symptoms, so they can find a clear path forward back to a life of health and purpose.
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